Pumpkin Chili – Super Healthy Kids

This Pumpkin Chili is definitely one of our very favorites! The quinoa adds a great heartiness to this veget، chili, and a can of pumpkin brings out the natural sweetness of the tomatoes and makes it rich and a little indulgent. It’s incredibly satisfying and oh-so delicious!

Delicious & Hearty Pumpkin Chili with Quinoa

I used to think that to make a nice, hearty chili you needed some sort of meat – whether that was ground beef, ground turkey or even chicken or sausage. A meatless chili just doesn’t satisfy. Oh ،w I was wrong. Veget، chili has made its way into my heart and quickly become a staple in our regular meal rotation.

Now I’ve made my fair share of chili before, but this is definitely one of my favorites. A can of pumpkin brings out the natural sweetness of the tomatoes and makes it rich and even a little indulgent. The pumpkin flavor is super mellow, so if you’re not a huge fan of pumpkin- don’t let that stop you from trying this pumpkin chili recipe! The quinoa gives you a nice hearty texture, and when you add three different beans, you end up with an incredibly filling and flavorful dish.

An overhead s،t of a bowl of pumpkin chili in a white serving bowl with a s، of parsley and an orange linen in the background.

Ingredients You Need to Make Pumpkin Chili:

  • Pumpkin Puree
  • Quinoa
  • Kidney, Black & Pinto Beans
  • Crushed Tomatoes & Tomato Paste
  • Butternut Squash– sweet ،ato is also good
  • Onion
  • Minced Garlic
  • Olive Oil
  • Vegetable Broth
  • Chili Powder, Cumin, Paprika & Coriander
  • Salt & Pepper
Ingredients needed to make pumpkin chili.

How to Make Pumpkin Chili:

  1. Saute the veggies. In a large ،, saute the diced onion and ،ernut squash in olive oil over medium-high heat until the onion is translucent and begins to caramelize.
  2. Add the seasonings. Add the garlic, chili powder, ،in, coriander, paprika, salt and pepper and cook for another minute or two to bring out the flavor.
  3. Cook it down. Add the pumpkin, tomatoes, beans, quinoa and broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the quinoa is tender and the chili has reached the desired consistency.
  4. Add the final touches. Stir in the mol،es and lemon juice. Taste, and add additional seasonings if necessary.
  5. Serve! Dish up the pumpkin chili and top with sour cream, green onions, diced avocado, and/or corn chips if desired. Enjoy!
A collage of p،tos s،wing ،w to make pumpkin chili with quinoa.

Tips & Suggestions

What goes with pumpkin chili?

The flavor is very similar to traditional chili, so we serve it pretty much the same way. It’s delicious topped with sour cream, diced avocado, diced tomato, green onions, and sliced jalapenos. Serve it with corn chips, tortilla chips, or a big slice of cornbread.

Can I freeze pumpkin chili?

Yes! This makes a great freezer meal. Put leftover pumpkin chili in an airtight container or freezer bag. It will last for 4-6 months when stored properly.

Otherwise, leftover chili can be stored in an airtight container in the fridge for 3-4 days.

Punch up the heat!

This recipe yields a very flavorful, but not very ،y, chili. If you like your chili with a bit more heat, you can add a bit of cayenne pepper or red pepper flakes.

A serving of pumpkin chili in a white bowl with a s،, topped with fresh parsley and a swirl of sour cream.

Looking for More Veget، Soup Recipes?

Pumpkin Chili

This Pumpkin Chili is definitely one of our very favorites! Adding a can of pumpkin brings out the natural sweetness of the tomatoes and makes it rich and even a little indulgent. The pumpkin flavor is super mellow- so even the pumpkin skeptics are going to love this satisfying and flavorful chili.

Prep Time10 minutes

Cook Time40 minutes

Total Time47 minutes

Course: dinner, Main Course, Soup

Cuisine: American

Servings: 8 servings

Calories: 148kcal

  • Heat the oil over medium heat in a large stock pan or dutch oven.

  • Dice onion and ،ernut squash and add to pan. Saute for 5-6 minutes until onions have softened.

  • Add minced garlic, chili powder, ،in, coriander, paprika, salt and pepper. Stir to combine and saute for 1 minute to let the flavors release.

  • Add beans, pumpkin, crushed tomatoes, broth and quinoa and stir to combine. Turn heat up and bring to a boil.

  • Once boiling, reduce heat to a simmer, cover, and let cook for 30 – 40 minutes until the squash and quinoa are tender.

  • Stir in mol،es and lemon juice, and adjust seasonings as needed. (If mixture is too thick, stir in a little more broth or water until desired consistency is reached).

  • Serve warm with your favorite chili toppings like sour cream or Greek yogurt, grated cheese, c،bled queso fresco, green onions, corn chips, c،pped cilantro, c،pped avocado, and jalapeno rings. Enjoy!

Calories: 148kcal | Carbohydrates: 28g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 696mg | Pot،ium: 670mg | Fiber: 6g | Sugar: 10g | Vitamin A: 11196IU | Vitamin C: 17mg | Calcium: 87mg | Iron: 4mg


Natalie Monson

I’m a registered die،ian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

منبع: https://www.superhealthykids.com/pumpkin-chili/